Weight Loss Calculator

Calculate your weight loss targets in 45 seconds.

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If you’re tired of losing weight only to gain it back again, then the weight loss calculator is for you.

More often than not, weight loss diets set you up for short term success and long term failure. At first, you lose weight quickly but then you always crash and gain it all back (and then some).

But this weight loss calculator is different. It’s designed to help you burn body fat without losing lean muscle. As a result, you’ll lose weight and keep it off.

How the Weight Loss Calculator Works

Some weight loss calculators are so complicated you need a Ph.D. to figure out how to reach your goal. While others are so simplistic you don’t get any meaningful direction.

For that reason, this weight loss calculator uses plain English and keeps the complicated stuff in the background. That way it’s easy to understand what you need to do to lose weight.

Furthermore, the calculations are based on actual medical weight loss studies1,2,3. So you can be sure your calorie targets will result in healthy fat loss without damaging your metabolism.

Here’s how the weight loss calculator works:

weight loss calculator

Your Calorie Minimum

You’ve probably never thought about setting a minimum number of calories to eat when you’re trying to lose weight. But this is a very important step to ensure sustainable weight loss. In fact, skipping this step is the reason most diets fail.

Related: Why Calorie Deficit Diets Don’t Work (and What Does Work)

When you eat too little for too long, your body loses muscle in order to slow down your metabolism. At first, the dropping number on the scale is encouraging. But, in time, it destroys your progress and can cause you to regain more weight than you lost.

For that reason, the weight loss calculator determines your BMR (base metabolic rate) based on your current body composition. This is the number of calories your body needs to maintain basic functions and tissues.

Think of your metabolism as a campfire. If you only feed the fire a few twigs, the flame dies out. On the other hand, when you replenish the fire with the right amount of wood, the flame burns at a steady rate.

Similarly, by feeding your body just enough fuel (calories), your metabolism burns fat at a steady rate. And that’s a key to continued healthy weight loss.

Your Calorie Maximum

Of course, we’re all aware that you won’t lose weight when you eat more calories than you burn. But how many calories do you actually burn?

In technical terms, the number of calories you burn in a day is called TDEE (total daily energy expenditure). And it’s determined by your metabolic rate and activity level. As long as you stay below your TDEE you don’t have to worry about gaining weight.

Since we already know your BMR, all we need is your activity level. So the weight loss calculator asks you some simple questions about your daily activity and exercise habits. Then calculates your TDEE, which can be considered your calorie maximum.

Your Ideal Calorie Target

Now that we know your calorie minimum and maximum, we can calculate your ideal calorie target for weight loss. This target will always be more than your BMR but less than your TDEE.

Yet your exact target depends on your body composition and your activity level. Furthermore, your calorie target should change when your activity level changes.

Calorie Target On Days You Don’t Exercise

One point often overlooked is that your calorie target should be lower on days you don’t exercise. For that reason, the weight loss calculator gives you a separate calorie target for your days off. This way you continue losing fat even when you’re not as active.

Calorie Target On Days You Exercise

In the same way, your calorie target should be slightly higher on days that you exercise. Like stoking the fire, this ensures you have enough energy to fuel your activity and your metabolism.

You may be tempted to lower your calorie target on the days you exercise. But it’s important to realize, the small calorie boost keeps your metabolic flame burning strong. And that’s what leads to long term weight loss.

Your Goal Weight

Often we set arbitrary weight loss goals based on what we think the number on the scale should say. This approach leads to frustration and incentivizes poor dieting habits like undereating.

In contrast, the weight loss calculator determines how much body fat you need to lose to get to a reasonably lower body fat percentage. Then sets your goal weight based on that target.

For example, if you start at the overweight or obese body fat percentage, your target is the average or “healthy” level.

Similarly, if you’re at the average level, your target is athletic and toned… and so on. This way, your goal weight is rational and attainable without sacrificing your metabolism or lean muscle.

Once you reach your goal weight, you can enjoy your leaner body without fear of gaining the weight back. Or return to the weight loss calculator to set a new goal!

Time to Reach Your Goal

With your target weight set, you can now see how many weeks it will take to reach your goal.

In some cases, you might be tempted to eat less than your recommended calorie target in order to reach your goal faster. But that’s the same tactic that causes most diets to fail!

Instead, the weight loss calculator determines your weekly fat loss rate. Then tells you if you’re not burning as much fat as you could. When this happens, you’ll see a recommendation to increase your activity level or exercise more.

In that case, you just change the activity level and exercise fields until your weekly fat loss is optimized. In this way, the weight loss calculator helps you reach your goal as efficiently as possible.

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